20 Cardio Exercises That Deliver Huge Results

What’s the first thing you think of when you hear “cardio”? Probably running, maybe the elliptical machine, or even rowing. But there’s so much more to cardio than steady-state endurance workouts—a.k.a. trucking it for the long-haul.

The best kind of cardio exercises are compound exercises, which involve multiple joints and more than one muscle group. “They improve coordination and elevate the heart rate quicker—plus they allow a person to get a full-body workout in less time and mirror real-life movements,” says Sarah Gawron, an AFAA-certified trainer at Epic Hybrid Training and Solace in New York City.

You should generally aim to do a cardio workout two to three times a week, says Gawron. “If someone is new to this kind of training, they’ll feel changes happen pretty quickly,” she adds. “It typically takes about three to four weeks for someone’s body to adjust enough to the training for them to see results.”

So ditch your usual jog and DIY a circuit from the cardio exercises below—Gawron recommends choosing six to eight, and resting for 30 seconds between each. You'll feel your heart start pounding, and the #gainz will follow.

(For a fat-scorching, total body workout, check out the Body Burn Series, from Women's Health.)

1. Skaters

How to do it: Cross your left leg behind your right leg as you bend your right knee 90 degrees. Extend your right arm out to your side and swing your left arm across your right leg. Jump a few feet to the other side, switching the position of your legs and arms. That's one rep.

Recommended sets/reps: 6-8 sets of 8 reps.

What it works: “This works your hip abductor muscles and glutes,” says Gawron. That means it will help you build single-leg explosive power—and adding a bigger jump as you alternate legs will make it even more challenging.

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2. Rollbacks

How to do it: Start in standing position. In one motion, sit down onto floor and roll back, driving hips and heels up towards the ceiling. Roll back to return feet to the ground and come back to stand. That’s one rep.

Recommended sets/reps: 4-5 sets of 10 reps.

What it works: "Rollbacks work on coordination and mobility in addition to strengthening your core,” says Gawron.

3. Burpee 180 Jump

How to do it: Start in a squat stance, feet shoulder-width apart. Drop hips down and place palms on the floor, then jump your feet back and lower your body down to the floor. Peel your body up then jump feet forward back into squat stance. Jump up at the top, rotating 180 degrees. Then repeat on the other side. That’s one rep.

Recommended sets/reps: 6-8 sets of 8 reps.

What it works: “This is the ultimate total-body exercise: You’ll work your shoulders, chest, quadriceps, gluteus muscles, and hamstrings,” says Gawron. “Plus, the change in direction will work coordination and spatial awareness.”

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4. Lateral Toe Taps

How to do it: Place a cone, dumbbell, kettlebell, or some kind of target between your feet. Begin with your right foot on top of the target, keeping your weight in your left foot. Quickly switch feet so that your left foot is on the target. That's one rep. Continue alternating feet while lightly tapping your toes on the target.

Recommended sets/reps: 6-8 sets of 8 reps.

What it works: “This is an excellent speed drill that works on hip activation in a single-leg stance,” says Gawron. “It also works your balance and stability.”

5. Mini-Band Frog Jumps

How to do it: Stand tall, with a mini resistance band placed below your knees, feet a little wider than hip-width and slightly turned out. Squat down and place your hands on the ground between your legs, keeping your chest and chin up. Spring off your bent legs, throwing your arms into the air so your body is fully extended at the top of the jump. Bring your arms back down as you land in the frog squat position. That’s one rep.

6. Lateral Shuffle Taps

How to do it: Standing in an athletic stance, feet wider than hip distance apart, shuffle a couple paces to the left, then touch the ground. Shuffle back and touch the ground once you reach your starting point. That’s one rep. Continue alternating.

Recommended sets/reps: 4-5 sets of 10 reps.

What it works: “This is another speed drill that really challenges your reaction time while working the whole lower body,” says Gawron.

7. Sit Outs

How to do it: Start in a table-top position, knees hovering slightly off the floor, shoulders over wrists, knees under hips. Kick one leg forward across the body, threading it under the other leg and lifting your opposite arm as you drop your hip to the floor. Kick heel back to return to start, then do the same on the opposite side. That’s one rep.

Recommended sets/reps: 4-5 sets of 10 reps.

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What it works: “This is a dynamic movement that works your core, shoulders, quadriceps, and glutes, plus your mobility and coordination,” says Gawron. “It even improves cognitive function because it requires learning new motor patterns."

8. Bench Runners

How to do it: Stand directly in front of a box with your right foot firmly placed on top of the bench and your left foot on the floor. Tap the box with your right foot and immediately switch feet, touching the box with your left. That's one rep.

Recommended sets/reps: 4-5 sets of 10 reps.

What it works: “This one will improve your agility, and strengthen your quads and glutes,” says Gawron.

9. Jump Rope

How to do it: Start with traditional jump rope movement. Keeping elbows close to ribs and arms long, maintain a long/vertical spine. Then explore different planes by jumping forward and backward as well as jumping laterally.

Recommended sets/reps: 6-8 sets of 20 seconds.

What it works: “Jumping rope improves the elasticity and resilience in lower-body muscles,” says Gawron. “Also, it spikes heart rate quickly. Jumping forward and backward and laterally also works a person’s cognitive motor skills, requiring them to jump in and out of different planes."

10. Overhead Walking Lunges

How to do it: Hold a resistance band or jump rope with both hands directly overhead, arms straight. Keeping your shoulders externally rotated to support the back, step your left foot forward and bend both knees into a lunge. Press through your left heel to stand, then step your right foot forward and repeat. That's one rep.

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Recommended sets/reps: 4 sets of 12 reps.

What it works: “This move involves nearly every muscle, but it especially strengthens the quads, hamstrings, and glutes,” says Gawron. “And it builds stability in the shoulder girdle, while increasing core stability and strength.”

11. Banded Vertical Jacks

How to do it: Place a mini band above your ankles. Facing forward, jump and slice legs forward and backward, moving arms in the opposite direction of the legs. Focus on keeping resistance in the band while maintaining speed.

Recommended sets/reps: 4-5 sets of 10 reps.

What it works: “The added resistance in a cardio exercise like this works your hamstrings and your gluteus medius and maximus,” says Gawron.

12. Fast-Feet Drop

How to do it: Start in an athletic stance with a long spine and hips back. Start moving feet quickly. Every five seconds, drop chest, thighs, and hips to the floor, then quickly jump back up to fast feet.

Recommended sets/reps: 6-8 reps of 20 seconds

What it works: “It’s a total-body movement that works reaction time and speed,” says Gawron.

13. Jumping Split Squat

How to do it: Extend your left leg behind you, ball of foot touching the ground. Keeping your chest upright and core tight, bend both knees to lower your hips until your knee is at a 90 degree angle. Drive through your right heel to explode off the ground. Land softly, then repeat.

Recommended sets/reps: 4 sets of 12 reps.

What it works: “This is a powerhouse exercises that works on core stability and strengthens your hamstrings, quadriceps, glutes, and calves," says Gawron.

14. Beast Shoulder Taps

How to do it: Start in a table-top position, knees hovering slightly off the floor. Keeping weight even between the upper body and lower body, lift one hand off the floor to touch the opposite shoulder. Return to center, then repeat on the other side. That’s one rep.

Recommended sets/reps: 6-8 sets of 8 reps.

What it works: “Shifting your weight like this works on core stability and strengthens your shoulders and quads,” says Gawron.

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15. Mountain Climbers Pushup

How to do it: Start in a high plank, shoulders over wrists, hips tucked up toward belly button and ribs drawn toward hips. Drive one knee toward your chest, then the other. After alternating eight times, perform two pushups, keeping your shoulders forward and elbows back toward ribs.

Recommended sets/reps: 6-8 sets of 20 seconds.

What it works: “This is another fantastic strength and conditioning movement, which also works on core stability,” says Gawron.

16. Dumbbell Thrusters

How to do it: Hold dumbbells at shoulder height, elbows bent and palms facing each other, feet shoulder-width apart. Bend your knees and sit your hips back to lower into a squat. Explode back up, pushing the dumbbells directly overhead until arms are fully extended. Pause, then lower the weights as you squat. That's one rep.

Recommended sets/reps: 6-8 sets of 8 reps.

What it works: “It’s a compound exercise that combines a squat and a press,” says Gawron. “It strengthens the entire body while improving stamina and endurance."

17. Dumbbell Power Cleans

How to do it: Stand with a dumbbell in each hand, feet shoulder-width apart. Lower the weights toward to the floor by pushing the hips back and keeping chest lifted and shoulders slightly in front of dumbbells. Push through your heels to extend your hips and simultaneously curl the dumbbells toward your shoulders, ending in partial squat. Finish by standing tall with dumbbells resting on shoulders. That’s one rep.

Recommended sets/reps: 4 sets of 12 reps.

What it works: “This is a multi-joint compound movement that increases strength and power through the entire body, mainly focusing on your shoulders, core, hips, and lower back,” says Gawron.

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18. Dumbbell Seesaw Press

How to do it: Stand with feet hip-width apart and weights at your shoulders. Extend one weight to an overhead position while holding the opposite weight at the shoulder. Alternate the weights, allowing them to move at the same time. That's one rep. (Use a a lower weight than you normally would for a shoulder press.)

19. Pushup Bent-Over Rows

How to do it: Place a pair of dumbbells about shoulder-width apart on the floor. Grab the handles and position yourself at the top of a pushup position. Lower your body to the floor and then press back up. Jump feet outside of hands and lift chest slightly, knees still bent. Then, pull elbows back towards ribs. Place dumbbells back on floor and return to start. That’s one rep.

Recommended sets/reps: 6-8 sets of 8 reps.

What it works: “This is a compound push/pull exercise—it combines strength and conditioning by transitioning from one position to the other,” says Gawron.

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20. Suicide Sprints

How to do it: Place a cone or target 20 feet from your starting position and another cone/target 40 feet from starting position. Sprint to the first cone, touch it, and return to the starting position. Then sprint to the second cone and back to start. Alternatively you can just choose one point, and sprint back and forth.

Recommended sets/reps: 4 sets of 40 seconds.

What it works: “Sprinting is the most cardiovascular and explosive exercise,” says Gawron. “It also strengthens the entire lower body and burns fat thanks to the intensity and speed of every sprint."

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